Metcon

FT w/ 20# vest:

100 Air Squats 

Run 1 mile

75 Air Squats

Run 800 meters

50 Air Squats 

Run 400 meters

75 Air Squats

Run 800 meters

100 Air Squats 

Run 1 mile

PR = 51:29 in 2009/2010.  Not sure month.

LT = 58:48 w/ 22# vest in Aug 2017

58:18

*400 done at just over 27 mins, 800 meters left at just under 51:29

*brutal heat, walked ~200 on last 800 and ~600 on last mile